Note: Chest touches the floor, when you do push ups. When doing the pigeon crunch, the shank of bend leg should be twist outside. In this way you feel the abs really much, than only with bend knee. If you can’t fulfill this, do as much as you can and your goal is some day to do the exercises with full range of motion.

27 comments

Hi Rumi,
I did two rounds of part 1 in 19 minutes. I felt like doing another round so I did 3 in 30 minutes. I always do a longer worm-up, 10 minutes at least, but I still have less energy in the beginning of my workout. I’m usually strongest 20 minutes in the workout. This is why speed is not my strong side. I also repeat a rep if I’m not satisfied with my form (so I might end up doing 22 reps instead of 20).
I was able to follow you in part 2. I really liked the swings, I haven’t done them in a while.
The cross fit challenge is an excellent idea, body weight exercises are much harder than they sound 😉

It’s on my list tomorrow morning!!! 🙂 can’t wait!!! Are these 20-25 mn crossfit workouts are just for maintenance, like for you for example? You don’t need to add more muscle, you are just perfect as you are! unless you are looking for a 8 packs!! but I would be happy to have 6 like yours!!! 😉
For people like me for instance who need to gain more muscle and burn fat, do we need a bit more? do you suggest to add one more round or two? or the workout you suggest on the video is enough?
Have a great week Rumi!!!

This workout is enough for maintenance and building muscle. But for more muscle add more weights, gradually. To burn fat you need to eat less. We don’t burn fat with exercise. It is possible to burn fat with exercise but you have to work out longer like more than 1 hour. And this is very exhausting and you need to have rest days to recover. Long lasting workouts are not the solution. The solution is to eat less.

Hi rumi,
So what you are saying is that your workouts are enough. We need no more? The working out more than an hour is what Tracy Anderson MEthod does but she does it 6 days a week. I did that for 3 years and burnt out with exhaustion and depression plus weight gain and flabby. This type of workout is the only workout you do? How do you know when you have reached your max limit of weight and what is the heaviest you use? Do you do pull ups and if so, where do you fit them in? Also if doing this challenge, would i need to be fitting in your cardio routines? They look fun.
Thank you!!!

My workouts are very high intensity and I train with 10 kilos (22 pounds). The workout of Tracy Anderson are longer but less intense and she uses like 2 pound weights. Try my workouts and you are going to see the difference. These are the only workouts I do. Start with 8-10 pound dumbbells and gradually increase weights until you can. Just start my program and feel it 🙂

Good day Rumi! I have finished Pepilota!!! how challenging!!!! the first part took me 15:10 mn, I didn’t pause the timer..I had 2 mn rest and did part II. It took me in total 24 mn! burnt 203 cal 🙂 I was out of breathe!!! I really enjoyed it!!! Can’t wait to do Amber!!! Have a lovely day Rumi!Thank you for bringing us these great workouts!!!

I measured the calories with :Polar H7 Bluetooth Smart Heart Rate Sensor. I bought it in Amazon for 49 US$. You have to use it with an Application you download on your iPhone called : Digifit. It’s free. Then, in order to pair your belt to the app, you have to pay another 3 US$ and there you go! it’s really awesome!!! It also calculates the percentage of the time you are in an anaerobic zone!
You have the belt below your chest, which gives you an accurate results comparing with the expensive and fancy watches around the wrist. Specially if you do an upper body workout and do some swings with a kettlebell, the results will be more accurate with a belt than a watch.

You don’t feel it . You adjust it not too loose or too tight. Doing the torso and leg raise, to be honest… you can feel it a little bit when you are laid on your stomach but it doesn’t enable doing the exercise properly 🙂
For you, I would definitely suggest size S.

Well, all these are well known exercises but speed and number of the repetitions makes the workout really hard. Nevertheless, I like the idea and I am more than happy to accept the challenge. My times:

1 part: 13:45
2 part: 6:40

Tried to follow you but did not want to push too much as I had tooth operation few days ago and still feel discomfort. I switched to the easier version when it was too hard. (better than crawling on the floor haha)

Hello, started doing this and I’m planning to go through the whole 30 day challenge , I’ve done workouts through YouTube before but never felt any of them were as good as a personal trainer untill I did your rumfit challenge.
just a qs is this good for weight loss or you would advise to combine with other work out?
Thank you